Single-Leg Stride Jump
Single-Leg Stride Jump is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves and hamstrings. It is performed with other equipment.
How to do it
- 1Stand to the side of a box with your inside foot on top of it, close to the edge.
- 2Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
- 3Land in the same position that you started, using your inside leg to decelerate the impact.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.